the most practical self defense is to avoid fights of course. whats the saying? "the best way to dodge a punch is not to be there."

Nice post, that aligns with my way of thinking.

I've always thought to myself that if I got attacked, mugged etc rather than fight back I would just run. I can hold well under 4.30min/km for a half marathon, so I'm figuring unless they're fit and fast I should be able to run to safety

You might also consider Jeet Kun Do. It seems pretty versatile as far as training for both aggression and defense. Looks like it would take a while to learn, but also there seem to be a lot of practical benefits as far as cardio/strength/flexibility. Plus, if you achieve anything close to Bruce Lee's ability, you'll be able to destroy any opponent.

If taught well, kick ass cardio workout. Full body exercise. Very practical for defending/neutralize/escape for street situations. I don't see how it can be 'not appropriate' based on where you live? It's not like a traditional martial art where you'll first spend time learning block/punch techniques, kata, etc. It's cardio, then defense drills. From my 1st class we were engaged and defending chokes, punches, etc..

AND...having done the gym, martial arts, etc. and being vegan but chasing the ever elusive 'abs'...mine are coming in!!! whoohoo!!

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